21-15-9
95 lbs. thruster
pullups

AMRAP - 6 minutes
55 lbs. dumbells front squat x10
55 lbs. dumbells push press x10

6.0 mi run

12 sets
x3 75 lbs push press

1 minute rest between sets

Bench Press:
-5 @ 75% of 1RM
-3 @ 85% of 1RM
-1+ @ 95% of 1RM

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25)
-Burpees
-Left-arm DB snatch

Bench: 185(5), 195(3), 215 (failed the 215...)
Metcon: 10:58 (45# DB)

A. 5 ROUNDS FOR TIME

8 BAR FACING BURPEES
8 DEADLIFTS 225
8 TOES TO BAR

Bench Press:
5x 75% of 1RM - 95
3x 85% of 1RM - 105
1+ 95% of 1RM - 115

Metcon:
For time, 21-15-9:
-Right-arm DB snatch (45/25)
-Burpees
-Left-arm DB snatch
9.14

For time do:
Thrusters (95#/55#)
Pushups
High Pulls (95#/55#)

10-9-8-7-6-5-4-3-2-1

75lbs

Buy in- 400m Run

21-15-9

Hang power snatch 95

Overhead squat 95

Cash out- 400m Run

6 Deadlifts every minute on the minute for 7 minutes
@ 225#

For Time:
Row 50 calories
then
3 rounds of
25 KB Swings @ 53#
25 Pushups
then
20 Clean and Jerks @ 155#
(11:32)